In-Tension Training LLC

Coach
Roy Palmer

Looking to get started in the weight room? You're definitely going to want to start by building the foundation.

This program will build a base of work capacity, strength, muscular endurance, hypertrophy (muscle mass), mobility and power. 

This program should be a pre requisite to any dedicated hypertrophy, strength and power training. 

If you go through the steps to properly prepare your body for more intense training, you will be able to both perform and recover better in subsequent training blocks. 

Build a foundation for long term gains in just 4 weeks!

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

1/2 kneeling hip, ankle, hamstring

1 x 3

C2

Dynamic frog stretch

1 x 3

C3

Adductor rockback

1 x 3

C4

90/90 stretch

1 x 3

C5

Quadruped hip CAR

1 x 3

D1

Forward lunge + reach

1 x 3

D2

Walking quad pull

1 x 3

D3

Single leg RDL + Reach

1 x 3

D4

Hamstring swipe

1 x 3

D5

Bodyweight lateral squat

1 x 3

D6

Body weight windmill

1 x 3

E1

DB Lunge iso hold

2 x 0:30

E2

Bear position iso hold

2 x 0:30

F1

Box jump + depth drop

3 x 3

F2

Tall kneeling med ball chest pass

3 x 5

G1

Front Squat

2 x 10

G2

Elevated single leg hip bridge

2 x 8

H

Walking Lunge

2 x 8

I1

Barbell Bench Press

2 x 10

I2

1-Arm DB Row

2 x 10

J1

DB Fly

2 x 12

J2

Dip

J3

Spider curl

2 x 12

K1

Backward Sled Drag

2 x 1

K2

RKC plank

2 x 1:00

Tuesday
Week 1 Day 3

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

1/2 kneeling hip, ankle, hamstring

1 x 3

C2

Dynamic frog stretch

1 x 3

C3

Adductor rockback

1 x 3

C4

90/90 stretch

1 x 3

C5

Quadruped hip CAR

1 x 3

D1

Forward lunge + reach

1 x 3

D2

Walking quad pull

1 x 3

D3

Single leg RDL + Reach

1 x 3

D4

Hamstring swipe

1 x 3

D5

Bodyweight lateral squat

1 x 3

D6

Body weight windmill

1 x 3

E1

Single leg glute bridge iso

2 x 0:30

E2

Handstand Hold

2 x 0:30

F1

Single Leg Box Jump

3 x 3

F2

MB sit up + OH throw

3 x 5

G1

Barbell Deadlift

2 x 10

G2

Single leg plank

2 x 0:30

H

Lateral goblet squat

2 x 8

I1

Barbell Z press

2 x 10

I2

Chin-Up

2 x 10

J1

1/2 kneeling shoulder press

2 x 10

J2

DB Tricep Extension

2 x 12

J3

Hammer Curl

2 x 12

K1

Crossover sled drag

2 x 1

K2

Side Plank On Hand

2 x 0:30

Thursday
Week 1 Day 5

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

1/2 kneeling hip, ankle, hamstring

1 x 3

C2

Dynamic frog stretch

1 x 3

C3

Adductor rockback

1 x 3

C4

90/90 stretch

1 x 3

C5

Quadruped hip CAR

1 x 3

D1

Forward lunge + reach

1 x 3

D2

Walking quad pull

1 x 3

D3

Single leg RDL + Reach

1 x 3

D4

Hamstring swipe

1 x 3

D5

Bodyweight lateral squat

1 x 3

D6

Body weight windmill

1 x 3

E1

Side lying hip abduction

2 x 8

E2

TRX Row + External Rotation

2 x 8

F

Med ball lateral bound

3 x 3

G1

Single leg squat

2 x 10

G2

Single Leg RDL

2 x 10

H1

Single arm db bench

2 x 10

H2

Inverted Row

2 x 10

I1

Bench Dips

I2

Pull-Up

I3

Single leg calf raise (no support)

2 x 10

J1

Sled march

2 x 1

J2

Weighted dead bug

2 x 8

Foundations (3 days/week)